For a client to gain one pound of muscle per week, you need to make sure that every seven days they have consumed 2500 calories (average of 350 calories per day) more than they expended. Remember that there are 2500 calories in a pound of muscle and 3500 calories in a pound of fat. When planning a zig-zag diet program for this client, this would be your starting daily caloric mark, and you would zig-zag up and down from this number. Our 200-pound male at 15% body fat and a BMR of 2073 calories per day uses a total of 3420 calories on an average day. Total daily caloric expenditure = 2073 calories x 1.65 = 3420 calories This would put him in the activity category of 1.65, or 165% of his BMR. Using the same 200 pound male with a daily BMR of 2073 calories per day, we determine that he is mostly sedentary during the day with the exception of some jogging and about 40 minutes of weight training.
BMR CALCULATOR WITH ACTIVITY MANUAL
Average Daily Activity Levels The Average Couch Potato range:ġ.30 (130%) = Very Light: Sitting, studying, talking, little walking or other activities through out the day 1.55 (155%) = Light: Typing, teaching, lab/shop work, some walking throughout the day The Average Fitness Buff Range:ġ.55 (155%) = Light: Typing, teaching, lab/shop work, some walking throughout the day 1.65 (165%) = Moderate: Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day The Average Athlete or Hard Daily Training Range:ġ.80 (180%) = Heavy: Heavy manual labor such as digging, tree felling, climbing, with activities such as football, soccer or body building 2-4 hours per day 2.00 (200%) = Very Heavy: A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per day Example: Find where you fall in the activity categories below and multiply your daily BMR (or your hourly BMR if you want to calculate hourly caloric expenditure) by the number on the left of your range to find your daily caloric expenditure. Obviously, activity means you are going to burn more calories than the BMR. Now that you know the BMR, the final step in determining daily caloric expenditure is to factor in your daily activity. In our example, 2073 divided by 24 = 86.4 calories / hour. Note: To determine your average BMR per HOUR, simply do not multiply by 24 in the equations in step 1, or divide the daily BMR by 24. Remember that Basil Metabolic Rate (BMR) is the number of calories one would expend if they did NO activity all day. You may follow along with the material near the end of Unit 9 in Fitness: The Complete Guide. The trainer will need to know the client's sex, percent body fat, weight and average approximate daily activity level to complete the process. I am taking the same information here and putting it into a "three step" process. The ISSA's method for determining daily caloric requirements has been around for many years. We will simplify calculating caloric needs and nutrient ratios in this article. While these programs are indeed handy, a client may lose confidence in an instructor who relies too heavily on software, and too little on their own knowledge.
BMR CALCULATOR WITH ACTIVITY SOFTWARE
Many trainers, in their frustration, turn to computer software programs in an effort to simplify the process. Laying the foundation for an effective diet can be a complicated process.
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